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Exercise guide
Ring Row
A bodyweight row on gymnastic rings, performed at an angle for back and biceps work.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · posterior deltoid · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Gymnastic rings
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Set the rings at hip to chest height.
- Grip the rings with palms facing each other, lean back at an angle with arms straight.
- Brace the core and pull the chest toward the rings.
- Squeeze the shoulder blades together at the top.
- Lower under control to a full-arm extension.
Technique cues and common mistakes
- Keep the body in a straight line — do not let the hips sag.
- Pull the elbows back, not flared out, for more lat involvement.
Make the movement easier or harder
- The lower the body angle, the harder the row.